When it comes to building muscle, every single person that lifts weights in your gym thinks that know everything there is to know about. Unfortunately, this usually is not the case. The problem is that there are many myths and lies spread about the building muscles. In this article, we are going to write about most common muscle myths and the truth behind them:
Huge muscles are built by slow lifting
This is one of the oldest myths in this list and experts have no idea how someone come up with this. According to the experts, slow lifting of the weights only gives you long workouts and nothing more. On the other hand, real experts recommend that you do the up phase of lifting as fast as possible and then slowly lower the weights, maintaining control at all times.
Eat more protein for more muscle
This myth consists of just 50% truth. Experts say that protein help the muscle-building process (also known as protein synthesis). However, the truth is that you do not need large amounts of protein to get bigger muscles. If you want to know how much protein you really need, there is a simple equation that should help you: if you work out regularly, then you need 0.9 up to 1.25 grams of protein per pound of body weight. Everything above this is just a waste of protein.
Squats are bad for your knees
This is yet another myth that is only 50% true. If you do squats properly, in reasonable amounts, there is no way that this exercises could be hurting your knees. The proper squat includes lowering your body until your thighs are parallel to the floor and your back is upright as possible.
You should not exercise a sore muscle
This myth has been made up by those who don’t want to exercise or need another reason to skip a workout. The truth is that you don’t have to skip exercise, but depending on the limit of soreness, you could either let your muscles rest another day or do an “active rest” (which includes light activities like cardio, which stimulate blood flow through muscles).
Instead of benches, use Swiss balls
Swiss balls have became really popular in last couple of years and there are more and more people doing different exercises with them. Nobody is sure who came up with the idea to use Swiss balls instead of benches, but experts say that if you do so, you will get less out of exercise.
If you do stretches before every workout, you are less likely to suffer an injury
Unfortunately, extensive researches have shown that doing stretches before workout will not help you prevent injuries and the two are not related in any way.
Use only free weights
This is a common myth and while there are some experts who still claim that free weights are better than machines, every person that works out should combine both ways in his or her workout.